If you are not physically active or have no other complications of heart disease, hypertension, or diabetes, consult your doctor about the precautions you should take before exercising. The American Diabetes Association has some tips on how to exercise safely and what to avoid if you have diabetes-related health conditions, such as heart disease, hypertension, or neurological disorders.
Next, consider working with a healthcare professional or certified fitness instructor. Fitness instructors can help you design the best strength training for you, says Chemis.
You might also want to look for a class that combines resistance training with aerobic exercise.
When you're ready to start, you may want to start your strength training routine by lifting small weights and doing exercises like squats, biceps, and crunching. To avoid injuries, start slowly and gradually build up from there, says Chemis. As you build strength, you can increase the following
Workout set frequency intensity
“Increase weight or resistance, then the number of sets, and finally, the days to start progressing. [of exercise] Kemmis proposes. Unless your doctor tells you, your ultimate goal is to train 2-3 times a week and complete three sets of 8-12 repetitions of each exercise up to the point of muscle fatigue.
Safety Tips: If you can't breathe evenly, go back to the intensity of your resistance training, says Chemis.
“Remember, a balanced exercise program should include strength training and aerobic exercise,” she adds. “This could have better benefits for glycemic control than just one exercise.”
